Saturday, 121617

Prep

2 mins rolling out quads

2 mins rolling out chest

2 mins rolling out lower back

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Activation

15 leg seated leg extensions

15 glute bridges

10 weighted leg ext.

10 weight glute bridges

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Warm-up

3 min bike intervals:

:30 easy/:15 sec hard

10 air squats

7-10 close grip push-ups

10 Ring rows

2 Rounds

10 Alt. DB squat clean thrusters

5 Knee tucks

5 kipping pull-ups

:10 sec hollow hold

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Mobility

Lunge w/elbow to floor :30-:40 sec

**https://www.youtube.com/watch?v=qkv-6SRwuIg

Banded hip flexor and extensor stretch :40-:60 sec

**https://www.youtube.com/watch?v=-nlP6iONogo

Supinated grip hang :15-:20 sec

+

Door Way stretch :20 sec

x2

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Strength

A. Back squat: build to a 1 RM

**For Those who may not feel up for a heavy one rep

Back squat: 3-5 sets x3-5 reps @75-80%

-‘

B. Weighted ring dips: 5-6 sets x 3-5 reps w/3 sec pause @bottom

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Conditioning

“Jackie”

1k row

50 BB thrusters

30 Pull-ups

4 mins

Bike EMOM x8

:25 sec bike @hard efforts

30ft shuttle run x3

**score will be max cals @end

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BE Complete

1. 5 mins of Banded marches w/WB **athletes choice

**on top of every min perform 5 squats

2. Banded adductor pulls: 3 sets x15-18 reps

**https://www.youtube.com/watch?v=nNXAZTk1wT8

5-7 mins of stretching/rolling out

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